GENERAL PHYSICAL PREPARATION
WARM UP
2 Rounds
20 KB Windmills (10 each side)
20 KB Abmat Sit Ups
20 In and Outs
STRENGTH/SKILL
Hang Power Snatch Below Knee (5 X 3 @75%)
* each rep begins with a pause for 1 second below knee before initiating first rep.
* add 5-10lbs from last week.
* 90 seconds rest.
* add 5-10lbs from last week.
* 90 seconds rest.
METABOLIC CONDITIONING
100 Burpee Pull Ups (Time)
100 Burpee Pull Ups
* 12 minute cap
* scale to 50 burpees and 50 ring rows
* 12 minute cap
* scale to 50 burpees and 50 ring rows
ACCESSORY
Accumulate 100 Flutter Kicks